"Buddy Monday"

Warm Up (NFT):

  • 50 Jump Rope
  • 5 Burpees
  • 40 Jump Rope
  • 4 Burpees
  • 30 Jump Rope
  • 3 Burpees
  • 20 Jump Rope
  • 2 Burpees
  • 10 Jump Rope
  • 1 Burpee

Strength:

Deadlift (3RM)

  • Spend 10 Min, Finding a 3RM (Deadlift)
    *Reset Each Rep*
  • Strict Pull Up (3 x 5)
    *Add Band if needed*
    *If 5 reps can be completed, hold top position for 3 seconds.*

Met-Con (15 Min. AMRAP):

Partner WOD

  • Partner 1:  10 Wall Balls
  • Partner 2: Hold Bottom of Squat
  • Switch
  • Partner 1: 10 Box Jumps
  • Partner 2: Hold Ball Locked Out Overhead
  • Switch

*If you don't have a partner, complete 10 wall balls and hold a 20 sec squat.  And 10 box jumps and a 20 sec. ball hold.*